Quarterfinals Workout 1

4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box
♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box

Post total reps to comments.

Scaling:
Welcome to the first workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a gut check. How bad do you want to push for another rep? None of the movements should be overly difficult or too heavy, so there is no reason to stop moving. The barbell should feel on the lighter side of moderate. You should be able to perform touch-and-go reps, however, under fatigue, you may choose to perform fast singles to keep moving.

Choose a pace on the rower that is fast relative to your capacity but still allows you to get right to work on the dumbbell box step-ups. Your goal on the dumbbell box step-ups is to hold onto the dumbbells until the minute is up. Slow is smooth and smooth is fast.

Remember, there is no rest between movements, so accumulate as many reps as possible of each movement but leave time to transition to the next. Plan to stop with 5-10 seconds left in the minute to transition for all of the movements except the dumbbell box step-ups. During the minute of rest, try to control your breathing by taking deep breaths in through your nose and exhaling through your mouth. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to keep moving and hit the workout stimulus.

Intermediate option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 75-lb barbell and 20-lb dumbbells to a 20-inch box
♂ 115-lb barbell and 35-lb dumbbells to a 20-inch box

Beginner option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 35-lb barbell and 10-lb dumbbells to a 12-inch box
♂ 45-lb barbell and 15-lb dumbbells to a 20-inch box

Resources:
The Snatch
Rowing Technique
The Box Step-up

Find a gym near you:
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Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.

3 rounds for time of:
75 double-unders
15/21-calorie Echo bike
5 front squats

♀ 155 lb
♂ 225 lb

Post times to comments.

Scaling:
Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.

Intermediate option:
3 rounds for time of:
35 double-unders
10/15-calorie Echo bike
5 front squats

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time of:
75 single-unders
7/10-calorie Echo bike
5 front squats

♀ 55 lb
♂ 75 lb

Resources:
The Double-under
The Front Squat
The Single-under
Shop: Rogue Echo Bike

Find a gym near you:
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Featured photo:
Taken by Meg Ellery at Ocean State CrossFit in Cranston, Rhode Island.

For time:

21-18-15-12-9-6-3
Burpees

Perform a 50-foot handstand walk after each set of burpees.

Post time to comments.

Scaling:
Today’s workout challenges your upper-body gymnastics stamina. Expect the fatigue from the burpees to have a dramatic impact on the handstand walks. Advanced athletes should push the pace on the burpees and try to maintain unbroken handstand walks. Less-experienced athletes should manage their pace on the burpees and rest as needed before kicking up. If you can perform a 50-foot handstand walk but can’t complete it in under 1 minute, scale the distance. Be cautious of upper-body fatigue. If you feel like you might collapse or buckle if you kick up, give yourself a chance to recover and gain confidence before continuing. Remember to continuously press into the floor and maintain an active position. Work hard and have fun with this one.

Intermediate option:
For time:

21-18-15-12-9-6-3
Burpees

Perform a 25-foot handstand walk after each set of burpees.

Beginner option:
For time:

18-15-12-9-6-3
Burpees

Perform a 50-foot bear crawl after each set of burpees.

Resources:
The Burpee
The Handstand Walk
The Bear Crawl

Find a gym near you:
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Featured photo:
2022 CrossFit Games affiliate owner workout

Complete as many reps as possible in 10 minutes of:

8 ring dips
8 sumo deadlift high pulls
16 double-unders

♀ 65 lb
♂ 95 lb

Post reps to comments.

Scaling:
Expect to go around and around the merry-go-round in today’s workout. The rep volume is low, and so is the loading. This should allow you to push the pace for the entire duration of the workout. Advanced athletes should try to maintain unbroken reps for as many sets as possible. Less-experienced athletes should scale the movements to perform a single round in 2 minutes or less. That said, we could see advanced athletes maintaining a single round every minute.

Intermediate option:
Complete as many reps as possible in 10 minutes of:

8 jumping ring dips
8 sumo deadlift high pulls
16 double-unders

♀ 55 lb
♂ 75 lb

Beginner option:
Complete as many reps as possible in 10 minutes of:

8 foot-assisted ring dips
8 sumo deadlift high pulls
16 single-unders

♀ 35 lb
♂ 45 lb

Resources:
The Ring Dip
The Sumo Deadlift High Pull
The Double-under
The Single-under

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.

Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

♀ 65 lb
♂ 95 lb

Compare to 231103.

Post time to comments.

Scaling:
This benchmark workout was first posted on CrossFit.com on Aug. 25, 2003. When the community was introduced to Fran, CrossFit’s founder Greg Glassman challenged people to beat original CrossFit athlete Greg Amundson's time of 3:59. Today, elite athletes complete the prescribed workout in under 2 minutes. Fran is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows you to complete each round with minimal rest. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups as necessary.

Intermediate option:
For time:
21-15-9 reps of thrusters
12-9-6 reps of pull-ups

♀ 55 lb
♂ 75 lb

Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 35 lb
♂ 45 lb

Resources:
The Thruster
The Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.

Open Workout 24.2

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open.

♀ 125 lb
♂ 185 lb

Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
Open Workout 24.2 Tips
Rowing Technique Tips
The Deadlift
The Double-Under
From Single-Unders to Double-Unders

Looking for the CrossFit Open Workout?

See Open Workout 24.2 →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at the "Shred Shed" in Boise, Idaho

Open Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target

Post rounds completed to comments.

Compare to 210205.

Scaling:
Today’s workout is a repeat from a previous CrossFit Open. If you have completed this workout before, look back and try to beat your score. There are two ways to attack: If you are capable of performing the workout as prescribed, but the volume in each round is going to keep you from moving quickly, perform the workout as prescribed and see how far you can get. Alternatively, scale the movements so you can push yourself to complete at least 2 rounds.

Intermediate option:
Complete as many rounds and reps as possible in 14 minutes of:
7 low-ring transitions
50 wall-ball shots
100 single-unders

♀ 10-lb ball to 9-foot target
♂ 14-lb ball to 10-foot target

Beginner option:
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups from feet or knees
25 squats or sit-to-stands
50 jumping jacks or lateral steps

Resources:
The Muscle-Up
The Wall-Ball Shot
The Double-Under
From Single-Unders to Double-Unders
Muscle-Up Transition on the Low Rings
The Sit-To-Stand

The CrossFit Open Kicks Off in 6 Days
Sign up now →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.

As many rounds and reps as possible in 8 minutes of:
40 double-unders
10 hang power snatches

♀ 65 lb
♂ 95 lb

Post rounds and reps to comments.

Scaling:
Today’s workout is a fast couplet. Expect your grip to be taxed on both movements. Double-unders should not take more than 45 seconds each round. Intermediate athletes should choose a number of double-unders they can consistently achieve within 30 seconds. If necessary, reduce the reps or perform attempts for a given amount of time each round. The load of the barbell should be light. Over the course of the workout, the load may even be annoying because you want to put it down, but there is no reason to do so. Push for unbroken rounds and manage your transition times.

Intermediate option:
As many rounds and reps as possible in 8 minutes of:
15 double-unders
10 hang power snatches

♀ 55 lb
♂ 75 lb

Beginner option:
As many rounds and reps as possible in 8 minutes of:
40 single-unders
10 hang power snatches

♀ 35 lb
♂ 45 lb

Resources:
The Double-Under
The Hang Power Snatch
The Single-Under
From Single-Unders to Double-Unders

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Johany Jutras at CrossFit Soul in Miami, Florida.

For time:
60/75-calorie row
21 push jerks
60/75-calorie row
15 push jerks
60/75-calorie row
9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

Post time to comments.

Scaling:
Today's workout is a longer effort that combines monostructural rowing efforts while building to a heavy set of push jerks. The rows should take no longer than 5:30, with faster rowers coming in closer to 3:30. Choose push jerk loads that allow you to complete each round of decreasing reps at increasing loads in no more than 3 sets and in under 2 minutes.

Intermediate option:
For time:
45/60-calorie row
21 push jerks
45/60-calorie row
15 push jerks
45/60-calorie row
9 push jerks

♀ 65/75/95 lb
♂ 95/115/135 lb

Beginner option:
For time:
21/30-calorie row
21 push jerks
21/30-calorie row
15 push jerks
21/30-calorie row
9 push jerks

♀ 35/35/55 lb
♂ 45/45/65 lb

Resources:
Rowing Technique Tips
The Push Jerk

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Adam Box at Hammer CrossFit West in Phoenix, Arizona.

For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders
800-meter run

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Approach the first run a little differently than the second. Hit the first run hard, but leave enough in the tank to get right to work on the middle portion of the workout. Attack the second run with everything you have left. The loading of the barbell should allow you to perform all sets unbroken. Spend no more than :30 performing double-unders.

Intermediate option:
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders or :30 of attempts
800-meter run

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
400-meter run
6 rounds of:
5 hang power cleans
20 single-unders
400-meter run

♀ 35 lb
♂ 45 lb

Resources:
Running Fundamentals
The Hang Power Clean
The Double-Under

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.

Rest Day

Recommended Read: "Knee Pain and CrossFit With Dr. Sean Rockett"

"The knees are complex joints, and while injury is always possible, so is rehabilitation and healing under the care of your healthcare professional. A qualified CrossFit coach can collaborate with your doctor to help guide your return to activity and pursuit of fitness."

Find a gym near you:
View the CrossFit map

Rest Day

Or

Take a 60-minute walk or hike.

Or

Take an introductory class to an activity you’ve been waiting to try.

Ideas: Pottery, painting, martial arts, swimming, or a writing workshop. Pursuing new skills puts us back in a beginner’s seat and helps us become better at learning.

Recommended read: "Double Duty — Arielle Loewen’s Tale of Motherhood and CrossFit Games Redemption"

Find a gym near you:
View the CrossFit map

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

5 rounds for time of:
4 strict deficit handstand push-ups
8 kipping deficit handstand push-ups
16 dumbbell box step-overs

♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
♂ 6-inch deficit, 24-inch box, 50-lb dumbbells

Hold two dumbbells in a farmers carry position for the step-overs.

Post your time to comments.

Goal: Upper-body pressing strength endurance + posterior-chain endurance. Aim to finish in 12-15 minutes.

Aim to move from the strict handstand push-ups (ideally unbroken) to the kipping without breaking and complete the kipping handstand push-ups in 1 to 2 sets. Break the step-overs as needed to achieve the goal.

The goal is to move unbroken from the strict to the kipping handstand push-ups. This adds an element of speed that can be surprising. Aim to complete the kipping handstand push-ups in 1-2 sets.

The training effect will be interesting because we don't get a break on the step-ups since they are loaded with dumbbells — your upper back and rear delts will be under tension the entire time. Break up the step-ups as needed to maintain the goal of the day.

Scaling:

Intermediate option:
5 rounds for time of:
4 strict handstand push-ups
8 kipping handstand push-ups
16 dumbbell box step-overs

♀ 20-inch box, 25-lb dumbbells
♂ 24-inch box, 35-lb dumbbells

For the handstand push-ups, you may reduce the reps to 3 and 6, respectively, so long as the strict handstand push-ups remain unbroken. If the volume of handstand push-ups is still too high, consider reducing the reps further or adding one or two AbMats under your head to reduce range of motion.

Beginner option:
5 rounds for time of:
4 strict dumbbell shoulder presses
8 dumbbell push presses
16 unweighted box step-overs

♀ 16-inch box
♂ 20-inch box

Use the heaviest pair of dumbbells that allows you to complete 4 strict shoulder presses and 8 push presses unbroken.

The main focus for beginners is pressing endurance with the strict and push press. This is a great opportunity to practice core-to-extremity movement patterns. Focus on keeping your weight in your heels for the entire workout.

Resources:
Handstand Push-Up Variations
HSPU and You: Master the Movement

Find a gym near you:
View the CrossFit map

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Complete as many rounds as possible in 20 minutes of:
20 single-under crossovers
10 burpee pull-ups
12 GHD sit-ups

Post rounds and reps to comments.

Goal: Conditioning + pulling endurance.

This is our homage to the Open and Quarterfinals coming soon! It's a bodyweight workout that can make you dizzy!

Last year, we faced single-under crossovers and burpee pull-ups. Today, we're combining these two movements with one that will interfere by adding a large range of motion hip flexion. There is no rest unless you've practiced your single-under crossovers.

Slow and steady wins the race. These movements take various times and rushing, especially on the crossovers, can cause unnecessary mistakes. There's no real rhythm in this workout so you'll need to adapt to the speed of execution of each movement. The burpee pull-ups will eat up a lot of time, but if you move efficiently, creating the same steps for each rep, you will find the rhythm. The GHD sit-ups will feel the most chaotic since it's a high-velocity movement, but we can control that by taking a quick breath at the top of each rep and controlling our descent with the help of gravity. To help with proper mechanics and prevent dizziness, keep your gaze neutral and focus on a point far away from you such as where the wall meets the ceiling.

Scaling:

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
4 x [4 single-unders + 1 crossover]
10 burpee jumping pull-ups
12 GHD sit-ups to parallel

The biggest sticking point in this workout is the technical demand of the crossovers. This is why we've split the work into short sets with one crossover at the end. If this is not a challenge, reduce the number of single-unders completed between crossovers until 20 total jumps have been accumulated. The pull-up bar should sit 2-3 inches below the wrists for the jumping pull-ups.

Beginner option:
Complete as many rounds as possible in 20 minutes of:
20 single-unders
6 up-down jumping pull-ups
12 AbMat sit-ups

Beginner athletes should start at a conservative pace. Approach this workout as you would a 5K run: You wouldn’t begin at a 400-meter sprint pace. Aim to keep the single-unders as smooth as possible; that’s your recovery time.

Resources:
How to Count Crossovers
The Burpee Pull-Up With Greg Amundson
The GHD Sit-Up

Find a gym near you:
View the CrossFit map

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

7 rounds for time of:
3 clean and jerks
50 double-unders

♀ 125 lb
♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Post time to comments.

Scaling:
This should be a fast-paced couplet that balances strength and precision. Reduce the load of the clean and jerks to complete 3 reps in under 45 seconds. Modify the jump rope and burpee penalty to complete both movements in under 2 minutes each round.

Intermediate option:
7 rounds for time of:
3 clean and jerks
20 double-unders

♀ 95 lb
♂ 135 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Beginner option:
7 rounds for time of:
3 clean and jerks
20 single-unders
5 burpees

♀ 55 lb
♂ 75 lb

Movement resources:
Watch the Demo Video
The Clean and Jerk
The Double-Under
The Burpee

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:
Ski-erg calories
Bike-erg calories

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Post time to comments.

Scaling:
Reduce the volume of calories performed to finish the workout in under 30 minutes. Intermediate athletes can perform this workout as prescribed.

Beginner option:
With a partner, 2-4-6-8-10-12-14-16-18-20 reps each for time of:
Ski-erg calories
Bike-erg calories

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For time:
Row 1,000 meters
30 bench presses, body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

Post time to comments.

Compare to 070113.

Scaling:
Reduce the distance of the row to keep each effort under 5 minutes. Reduce the load, and potentially the volume, of the bench presses to maintain sets of 5 or more reps at a time.

Intermediate option:
For time:
Row 1,000 meters
30 bench presses, ¾ body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

Beginner option:
For time:
Row 700 meters
20 bench presses
Row 700 meters
15 bench presses
Row 700 meters
10 bench presses

♀ 45-lb barbell
♂ 65-lb barbell

Movement Resources:
The Bench Press
Rowing Technique

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Jerry
For time:
Run 1 mile
Row 2,000 meters
Run 1 mile

Post time to comments.

Compare to 211118.

Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly; and his sons Chad, Cody, Chase, and Connor.

Scaling:
Reduce the distance of either the run, the row, or both as needed to complete each individual effort in under 10:00. Intermediate athletes can perform this workout as prescribed.

Beginner option:
For time:
Run 800 meters
Row 1,000 meters
Run 800 meters

Shawn
5-mile run

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Post time and number of intervals to complete the 5 miles to comments.

Compare to 150208.

U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

Scaling:
Reduce run distance to complete this workout in 6 sets or less and under 45 minutes in total. Reduce squat and push-up reps as needed to keep the total volume of this workout within your current physiological tolerance.

Intermediate option:
4-mile run

Run in 5-minute intervals, stopping after each to perform 25 squats and 25 push-ups before beginning the next 5-minute run interval.

Beginner option:
2.5-mile walk or jog

Walk or jog in 5-minute intervals, stopping after each to perform 10 squats and 10 knee push-ups before beginning the next 5-minute run interval.

5 rounds for time of:
400-meter run
50 double-unders
15 burpees

Post time to comments.

Scaling:
Deconditioned athletes can reduce the overall volume of this workout. Reduce the distance and repetitions to complete a round in about 3-3:30 minutes.

Intermediate option:
5 rounds for time of:
400-meter run
40 double-unders
12 burpees

Beginner option:
5 rounds for time of:
200-meter run
50 singles-unders
7 burpees

For time:
3 rounds of:
30-calorie row
30 push-ups

Rest 3:00

3 rounds of:
30-calorie bike
20 toes-to-bars

Rest 3:00

3 rounds of:
30-yard sled push, ♀ 90 lb ♂ 135 lb
10 muscle-ups

Post time to comments.

Scaling:
This workout will test your ability to do increasingly challenging gymnastics under fatigue. Modify the movements in order to push the pace for each segment.

Intermediate option:
For time:
3 rounds of:
20-calorie row
20 push-ups
Rest 3:00
3 rounds of:
20-calorie bike
15 toes-to-bars
Rest 3:00
3 rounds of:
30-yard sled push, ♀70 lb♂90 lb
5 muscle-ups

Beginner option:
For time:
2 rounds of:
20-calorie row
10 assisted push-ups
Rest 3:00
2 rounds of:
20-calorie bike
15 hanging knee raises
Rest 3:00
2 rounds of:
30-yard sled push, ♀45 lb ♂65 lb
10 ring rows

Every 5 minutes for 4 rounds complete:
30 GHD sit-ups
20 strict handstand push-ups
10 power snatches

♀ 105 lb ♂ 155 lb

Post results to comments.

Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with snatch work. Perform:

Every minute for 10 minutes:
1 snatch

*Build up in weight as you are able for the day. Start your first minute at or around 60% of your best snatch and increase weight when you feel you are able.

Post loads and results to comments.

Scaling:
The goal is to finish each round in under 4 minutes. If you cannot complete the work under 4 minutes, complete 4 rounds for time, resting 1:30 between rounds. Do the HSPU strict if you are able, or do as many strict as possible each round before kipping. Modify to 20 push-ups if you cannot complete the HSPU. The power snatches should be moderately paced singles, with 10 reps completed under 90 seconds. Practice being efficient under fatigue.

Intermediate option:
Every 5 minutes for 4 rounds complete:
30 GHD sit-ups
5 strict handstand push-ups + 10 kipping handstand push-ups
10 power snatches

♀ 85 lb ♂ 125 lb

Beginner option:
Every 5 minutes for 4 rounds complete:**
30 sit-ups
15 assisted push-ups
10 power snatches

♀ 22 lb ♂ 35 lb

Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 10-yard sled push
6 bar muscle-ups

♀ 24-in box, 90-lb sled
♂ 30-in box, 135-lb sled

Post results to comments.

Scaling:
Reduce the run distance in order to complete it under 1 minute. Jump all the way over the box, clearing it on each jump, if possible. If not, modify height as needed. Minute 2 should take no longer than 30 seconds of hard effort. The bar muscle-ups can be modified to ONE set of chest-to-bar pull-ups, with the goal being 5-10 reps. If you do not yet have pull-ups, modify to banded pull-ups or ring rows.

Intermediate option:
Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 10-yard sled push
6 chest-to-bar pull-ups

♀ 20-in box, 70-lb sled
♂ 24-in box, 110-lb sled

Beginner option:
Every minute for 21 minutes, alternate between:
Run 100 meters
4 box step-overs + 10-yard sled push
6 ring rows

♀ 12-in box, 20-lb sled
♂ 20-in box, 30-lb sled

Rest Day

Post thoughts to comments.

Or

Every 4:00 for 6 rounds complete:
15-calorie ski erg
400-meter run

*If needed, substitute 15 toes-to-bars for the ski erg.

Post each round time to comments.

Scaling:
The goal of these efforts is to get at least 1 minute of rest between rounds. Reduce the calories and distance in order to complete each round in under 3 minutes. If you do not have a ski erg, modify the movement to 15 toes-to-bars.

Beginner option:
Every 4:00 for 4 rounds complete:
10-calorie ski erg
300-meter run

For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Post time and results to comments.

Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.

Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell

♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs

Rest, then,

Practice 2-5 minutes of an L-sit drill of choice.

Guest Programmer - Ben Smith: Oct. 9-22, 2023.

4 rounds for time of:
Row 500 meters
50 double-unders
5x [1 wall walk + 1 strict wall-facing handstand push-up]

Then,
200-ft overhead walking lunge

♀ 25-lb plate ♂ 45-lb plate

Post time to comments.

Full Session:
If you want to perform the additional elements Ben would program for CrossFit Krypton, begin today's session with heavy shoulder presses. Build up to a heavy set of 3 for the day in a total of 5 sets. Then, complete the 4-round workout.

Shoulder press 3-3-3-3-3 reps

Post loads and time to comments.

Scaling:
If you do not have double-unders, read “Jump Rope Basics” and practice single-unders. Modify the handstand push-up to a pushing exercise that challenges your current abilities while allowing you to keep working for 5 sets without hitting failure.

Intermediate option:
4 rounds for time of:
Row 500 meters
50 double-unders
5x [1 wall walk + 1 strict wall-facing handstand push-up to 2 AbMats]

Then,
200-ft overhead walking lunge

♀ 15-lb plate ♂ 35-lb plate

Beginner option:
3 rounds for time of:
Row 300 meters
50 single-unders
5x [1 push-up + 1 wall walk]

Then,
200-ft walking lunge (unweighted)

Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches

♀ 50-lb DB ♂ 70-lb DB

Post results to comments.

Scaling:
Modify the movements and reduce the dumbbell weight to sprint through each round in 3 minutes or less.

Intermediate option:
Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Beginner option:
Every 4 minutes for 4 rounds, complete:
40 single-unders
12-calorie bike
10 dumbbell snatches

♀ 15-lb DB ♂ 20-lb DB

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-inch box, 12-kg KB, 35-lb push press, 14-lb ball
♂ 24-inch box, 16-kg KB, 45-lb push press, 20-lb ball

Record Filthy-50 scores to the CrossFit App. And/or post total reps to comments.

Compare to 181214.

Scaling:
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option:
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball
♂ 20-inch box, 12-kg KB, 33-lb push press, 14-lb ball

Beginner Option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions 30 wall-ball shots
30 burpees
30 single-unders

♀12-inch box, 4-kg KB, 11-lb push press, 8-lb ball
♂ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball

For time:
15 strict toes-to-bars
50 double-unders
12 strict toes-to-bars
40 double-unders
9 strict toes-to-bars
30 double-unders
6 strict toes-to-bars
20 double-unders
3 strict toes-to-bars
10 double-unders

Scaling:
For the strict toes-to-bar, work to to keep the legs together and as straight as flexibility will allow. If you are unable to complete the movement, modify to a strict hanging knee raise, or seated leg raise.

Intermediate Option:
For time:
15 strict hanging knee raises
50 double-unders
12 strict hanging knee raises
40 double-unders
9 strict hanging knee raises
30 double-unders
6 strict hanging knee raises
20 double-unders
3 strict hanging knee raises
10 double-unders

Beginner Option:
For time:
15 seated leg raises
50 single-unders
12 seated leg raises
40 single-unders
9 seated leg raises
30 single-unders
6 seated leg raises
20 single-unders
3 seated leg raises
10 single-unders

24-16-8 reps for time of:
Double dumbbell hang clean and presses
Ring dips

♀ 35-lb DBs ♂ 50-lb DBs

Scaling:
Reduce the loading in order to complete each set with minimal rest. Beginners may choose to modify the ring dip by adding assistance with a band, bench dips, or push-ups.

Intermediate Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
16-8-4 reps of:
Ring dips

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
Chair or bench dips

♀ 10-lb DBs ♂ 15-lb DBs

For time:
100 double-unders
50 GHD sit-ups
100-ft handstand walk
50 GHD sit-ups
100 double-unders

Post time to comments.

Scaling:
If you do not yet have double-unders, watch The Double-Under and practice. Modify to single-unders or jumping jacks if necessary. Reduce the reps on the GHD if you are not accustomed to the movement. Modify the handstand walk to a wall walk.

Intermediate Option:
For time:
100 double-unders
35 GHD sit-ups
75-ft handstand walk
35 GHD sit-ups
100 double-unders

Beginner Option:
For time:
100 single-unders
50 sit-ups
5 wall walks
50 sit-ups
100 single-unders